M95C31T1 Good Mornings, Chained Deadlifts & Overhead Press

01 Apr 2017 M95C31T1   

DEADLIFT Day

I wanted to complain a lot about this workout but then I went and hit a PR so I'm going to try and be more constructive. I am having a bit of a hard time breaking the bar off the floor. The initial bout is difficult for me then everything kicks in and I am able to finish the rep. So if you look at 200 x 3 vs. 202,5 x 2 you will notice a big improvement in form i.e. I am better at 202,5 than at 200 because I had to actively focus on all the minor cues and not solely focus on breaking off the floor. For anyone interested, the chains add 14 kgs right at lift-off and then more and more weight till they rest at 34 kgs at lockout. 200 kgs with chains is 234 kgs 96.3% and 202,5 kgs is 236.5 kgs 97%. I want to also mention that I am going to back off the intensity on deadlifts a bit and focus on pulling up my Good Morning numbers.

Good Mornings Heavy:

140 kgs x 3 reps

142,5 x 3

145 x 4 @ 90% of Benchmark 160

GM x4reps & Chained DL +34c x2reps Supersets:

117,5 :: 180

120 :: 180

122,5 :: 190

125 :: 190

127,5 :: 200 x 3

130 x 5 :: 202,5 x 2 PR

Overhead Press:

85 x 2 PR

Hammer Curls:

20 x 5

10 x 10 x 3 sets

Volume Check:

GM = 35

DL = 13

OHP = 2

Biceps = 35